Vegan Soup Recipes for Gut Health: Fueling Your Body from the Inside Out

Are you looking for a dinner that is both healthy and filling? Vegan soups are the answer! They are not only a delicious and soothing food, but they also provide a number of health advantages for your body and intestines. Soups may help with digestion, strengthen your immune system, and supply a variety of nutrients your body requires to flourish. 

Now you can fuel your body while gratifying your taste buds with our assortment of gut-healthy, low-fat, and low-carb dishes. Incorporating gut-healing foods into your diet is crucial for maintaining optimal health. From improving digestion to boosting immunity, having a healthy gut can positively impact many aspects of your overall well-being. 

Our vegan soup recipes not only provide essential nutrients for your body but also contain ingredients that promote gut health. With our collection of nourishing soups, you can easily incorporate these gut-healthy foods into your diet and reap the benefits they offer.

So let's get started on our recipes and discover the marvels of vegan soup!

Miso Soup: 

Miso soup is a Japanese soup made with miso paste, which is fermented soybean paste. Fermented foods are great for gut health, as they contain beneficial bacteria. Miso soup can also be made with other vegetables such as mushrooms and seaweed.

Serving Size: 2-3

Cooking Time: 15-20 minutes

Ingredients:

• 4 cups water

• 3 tbsp miso paste

• 1 cup sliced mushrooms

• 1/4 cup sliced green onions

• 1/4 cup dried seaweed

Procedure:

• Bring water to a boil in a saucepan.

• Add sliced mushrooms and seaweed.

• Reduce heat to medium and let it simmer for 5 minutes.

• In a separate bowl, dissolve miso paste in 1/4 cup of water and add it to the saucepan.

• Stir and let it simmer for another 2-3 minutes.

• Add sliced green onions and serve.

Serving Suggestion: Serve hot as a light appetizer or pair with rice for a complete meal.

Nutrition Value: 

Each serving (assuming 3 servings) contains approximately 60 calories, 2.5g fat, 6g carbohydrates, and 3g protein.

Health Benefits: 

Miso is a fermented food that contains beneficial bacteria, which can improve gut health. Seaweed is also rich in fiber and can help promote healthy digestion.

Lentil Soup: 

Lentils are a great source of fiber, which is important for maintaining a healthy gut. This soup can be made with red, green or brown lentils, and can be flavored with spices such as cumin, turmeric or paprika.

Serving Size: 4-6

Cooking Time: 40-50 minutes

Ingredients:

• 1 cup red lentils

• 4 cups vegetable broth

• 1 onion, chopped

• 2 garlic cloves, minced

• 2 carrots, chopped

• 2 celery stalks, chopped

• 1 tsp ground cumin

• 1 tsp paprika

• Salt and pepper, to taste

Procedure:

• Rinse the lentils and set them aside.

• Heat oil in a large pot over medium heat.

• Add onion, garlic, carrots, and celery to the pot and cook until softened, about 5 minutes.

• Add the lentils, vegetable broth, and spices.

• Bring to a boil and then reduce heat to low and let it simmer for 30-40 minutes.

• Season with salt and pepper to taste.

• Serve hot.

Serving Suggestion: Serve hot with crusty bread or a side salad.

Nutrition Value:

Each serving (assuming 4 servings) contains approximately 235 calories, 1.5g fat, 41g carbohydrates, and 16g protein.

Health Benefits: 

Lentils are a good source of fiber, which can promote healthy digestion. They also contain protein, which can help keep you full for longer.

Turmeric Cauliflower Soup: 

Turmeric is a spice with anti-inflammatory properties, which can help improve gut health. This soup is made with cauliflower, which is also a good source of fiber.

Serving Size: 4-6

Cooking Time: 30-40 minutes

Ingredients:

• 1 head cauliflower, chopped

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tsp turmeric powder

• 4 cups vegetable broth

• Salt and pepper, to taste

Procedure:

• Heat oil in a large pot over medium heat.

• Add onion and garlic to the pot and cook until softened, about 5 minutes.

• Add chopped cauliflower, turmeric, and vegetable broth to the pot.

• Bring to a boil and then reduce heat to low and let it simmer for 20-30 minutes.

• Puree the soup using an immersion blender or transfer to a blender and blend until smooth.

• Season with salt and pepper to taste.

• Serve hot.

Serving Suggestion: Top with roasted chickpeas or croutons for added crunch.

Nutrition Value:

Each serving (assuming 4 servings) contains approximately132 calories, 3g fat, 26g carbohydrates, and 6g protein.

Health Benefits: 

Turmeric has anti-inflammatory properties that can help improve gut health. Cauliflower is also a good source of fiber and can promote healthy digestion.

Tomato Soup with Chickpeas: 

Tomatoes are rich in antioxidants and lycopene, which have been shown to be beneficial for gut health. Chickpeas are also a great source of fiber and protein.

Serving Size: 4-6

Cooking Time: 30-40 minutes

Ingredients:

• 4 cups vegetable broth

• 2 cans diced tomatoes

• 1 can chickpeas, drained and rinsed

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tsp dried basil

• 1 tsp dried oregano

• Salt and pepper, to taste

Procedure:

• Heat oil in a large pot over medium heat.

• Add onion and garlic to the pot and cook until softened, about 5 minutes.

• Add vegetable broth, diced tomatoes (with juice), chickpeas, and spices to the pot.

• Bring to a boil and then reduce heat to low and let it simmer for 20-30 minutes.

• Puree the soup using an immersion blender or transfer to a blender and blend until smooth.

• Season with salt and pepper to taste.

• Serve hot.

Serving Suggestion: Serve with a slice of crusty bread or a side salad.

Nutrition Value: 

Each serving (assuming 4 servings) contains approximately 150 calories, 2g fat, 26g carbohydrates, and 7g protein.

Health Benefits: 

Tomatoes are rich in antioxidants and lycopene, which have been shown to be beneficial for gut health. Chickpeas are also a great source of fiber and protein, which can promote healthy digestion and keep you full.

Broccoli Soup: 

Broccoli is a cruciferous vegetable, which is high in fiber and contains sulforaphane, a compound that has been shown to have anti-inflammatory properties. This soup can be made with other vegetables such as spinach or kale.

Serving Size: 4-6

Cooking Time: 30-40 minutes

Ingredients:

• 1 head broccoli, chopped

• 1 onion, chopped

• 2 garlic cloves, minced

• 4 cups vegetable broth

• 1 tsp cumin

• Salt and pepper, to taste

Procedure:

• Heat oil in a large pot over medium heat.

• Add onion and garlic to the pot and cook until softened, about 5 minutes.

• Add chopped broccoli, vegetable broth, and cumin to the pot.

• Bring to a boil and then reduce heat to low and let it simmer for 20-30 minutes.

• Puree the soup using an immersion blender or transfer to a blender and blend until smooth.

• Season with salt and pepper to taste.

• Serve hot.

Serving Suggestion: Top with a dollop of vegan sour cream or croutons for added texture.

Nutrition Value: 

Each serving (assuming 4 servings) contains approximately 60 calories, 1g fat, 12g carbohydrates, and 3g protein.

Health Benefits:

 Broccoli is a cruciferous vegetable, which is high in fiber and contains sulforaphane, a compound that has been shown to have anti-inflammatory properties. This can help improve gut health.

Sweet Potato and Carrot Soup: 

Sweet potatoes and carrots are both rich in fiber, which can help improve gut health. This soup can be flavored with spices such as ginger or cinnamon, which also have anti-inflammatory properties.

Serving Size: 4-6

Cooking Time: 30-40 minutes

Ingredients:

• 2 sweet potatoes, peeled and chopped

• 2 carrots, chopped

• 1 onion, chopped

• 2 garlic cloves, minced

• 4 cups vegetable broth

• 1 tsp ground ginger

• Salt and pepper, to taste

Procedure:

• Heat oil in a large pot over medium heat.

• Add onion and garlic to the pot and cook until softened, about 5 minutes.

• Add chopped sweet potatoes, carrots, vegetable broth, and ground ginger to the pot.

• Bring to a boil and then reduce heat to low and let it simmer for 20-30 minutes.

• Puree the soup using an immersion blender or transfer to a blender and blend until smooth.

• Season with salt and pepper to taste.

• Serve hot.

Serving Suggestion: Serve with a sprinkle of chopped cilantro or a swirl of coconut milk for added flavor.

Nutrition Value: 

Each serving (assuming 4 servings) contains approximately 120 calories, 1g fat, 28g carbohydrates, and 3g protein.

Health Benefits: 

Sweet potatoes and carrots are both high in fiber and beta-carotene, which can help improve gut health and boost the immune system. Ginger also has anti-inflammatory properties that can help soothe the gut.

Butternut Squash Soup: 

Butternut squash is a good source of fiber and contains beta-carotene, which has been shown to have anti-inflammatory properties. This soup can be made with other vegetables such as carrots or sweet potatoes.

Serving Size: 4

Cooking Time: 45 minutes

Ingredients:

• 1 large butternut squash, peeled and diced

• 1 onion, chopped

• 2 garlic cloves, minced

• 2 tbsp olive oil

• 1 tsp ground cinnamon

• 1 tsp ground nutmeg

• 4 cups vegetable broth

• 1 cup coconut milk

• Salt and pepper to taste

• Fresh parsley for garnish

Procedure:

• In a large pot, heat the olive oil over medium heat.

• Add the onions and garlic and cook until onions are translucent.

• Add the butternut squash, cinnamon, and nutmeg, stirring to combine.

• Pour in the vegetable broth and bring to a boil.

• Reduce heat and simmer until the butternut squash is tender.

• Using an immersion blender or a regular blender, puree the soup until smooth.

• Add coconut milk, salt, and pepper, and stir until combined.

• Serve hot, garnished with fresh parsley.

Serving suggestion: Serve with a side of crusty bread or a salad for a complete meal.

Nutrition Value 

Each serving (assuming 4 servings) contains approximately calories: 210, fat: 14g, carbohydrates: 20g, fiber: 3g and protein: 3g

Health Benefits:

Butternut squash is a great source of fiber, vitamins A and C, potassium, and magnesium. The combination of these nutrients can help promote healthy digestion, boost immunity, and reduce inflammation. The addition of coconut milk also provides healthy fats that can help improve heart health.

FAQs About Vegan Soup Recipes for Gut Health:

Q: What are some ingredients I should include in vegan soups for gut health?

A: Some gut-healthy ingredients you can include in vegan soups are leafy greens, ginger, turmeric, legumes, and fermented foods like kimchi or miso.

Q: Are vegan soups low in protein?

A: Vegan soups can be low in protein, but you can add protein-rich ingredients like beans, lentils, or tofu to increase the protein content.

Q: Can I make vegan soups without using oil?

A: Yes, you can make vegan soups without oil by using vegetable broth or water to sauté vegetables instead of oil.

Q: Can vegan soups help with digestion?

A: Yes, consuming vegan soups that contain gut-healthy ingredients like fiber, leafy greens, and fermented foods can aid in digestion and improve gut health.

Q: Can I freeze vegan soups for later use?

A: Yes, you can freeze vegan soups for later use. Make sure to let the soup cool before placing it in a freezer-safe container and leaving enough headspace for the soup to expand while freezing.

Final Words: 

In conclusion, incorporating vegan soups into your diet can have a positive impact on your gut health and overall well-being. From lentil soup to sweet potato soup, our collection of recipes offers a range of options that are low in fat and carbs while being packed with nourishing ingredients. 

So, give these recipes a try and start fueling your body from the inside out. Don't forget to follow our blog for more healthy recipe ideas, share this post with your friends and family, and keep reading to stay fit and healthy!

Links:

Some other informational blog posts on our blog page are given below for your guidance on health and wellness. Do read them.

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Cottage Cheese for Weight Loss: 7 Satisfying and Low-Calorie Snack Recipes

Eight Gut-Friendly Recipes That Can Improve Your Digestive Health

21 Days Intermittent Fasting Diet Plan for Beginners